One of our top healthy living tips is the good news that radiant skin and natural beauty do not have to come with a branded label and a three-figure price tag. A French study into Clinical Cosmetics and Dermatology found that a formula of natural antioxidants is the best way to fight aging skin caused by environmental factors.

Clinical Study on Antioxidants and Facial Skin

The clinical study used 35 women aged between 40 and 70 who had a noticeably dull complexion. The study measured the degree of improvement in skin radiance by evaluating skin color, luminosity, brightness and transparency. The clinicians also assessed skin imperfections and firmness; and the participants completed a questionnaire about their skin radiance before and after treatment.

Rather than lathering the skin with creams and potions, the study focused on oral supplementation, giving each woman a daily formula of 150 mg of antioxidants. The supplements included superoxide dismutase-rich melon concentrate and grape seed extract rich in flavanols, vitamin C and zinc. This supercharged overload of antioxidants was prescribed daily for eight weeks; and the results of the effect on the women’s skin were then reassessed.

The results showed skin color was improved with a healthier red-pink or olive tone. Luminosity of the skin also increased by 25.9%, but brightness and transparency of the skin remained the same. Existing skin imperfections were significantly improved and dark under-eye circles, spots and redness were reduced. The study concluded that taking an antioxidant-rich formulation improved the radiance of the skin naturally while reducing imperfections and blemishes. Antioxidants also appeared to improve dull skin and increased firmness.

How Antioxidants Work

The body is constantly exposed to free radicals from pollutants, sun damage, cigarette smoke and stress. These harmful molecules have unpaired electrons that seek to change and damage healthy cells. This ultimately weakens the skin’s cell structure. Antioxidants pair up with free radicals, putting them back in balance so they do not alter the structure of other cells.

Healthy Living Tips about Antioxidants

The benefits of antioxidants can easily be enjoyed by adding antioxidant-rich foods and supplements to your healthy habits daily. As with the study, you should see a noticeable improvement in your skin’s radiance in eight weeks or less.

Grape seed extract is a wonderful way to obtain the concentrated benefits of grapes, which have been used in natural treatments for centuries. Taken in tablet or capsule form, or applied topically, the concentrated antioxidants in grape seed extract include vitamin C and vitamin E which are known to support youthful-looking skin. Grape seed extract also protects the skin from UV sun damage, a known cause of wrinkles and fine lines.

Vitamin C is considered a wonderful remedy for aging skin, and zinc helps repair damaged tissue, skin sores and spots and by helping cells regenerate. Green tea and resveratrol are also packed with antioxidants, making these healthy living tips a secret weapon for anti-aging and radiant skin.

Diet plays a key role in keeping a healthy head of hair. There are four essential amino acids that are crucial to preventing hair loss and stimulating growth. If you are experiencing hair loss, you may be lacking in these amino acids, which will inhibit keratin production, the main component in hair.

What is Keratin?

Keratin is found in skin, fingernails, toenails, teeth and hair. Keratin is formed by amino acids, the protein-building blocks that play a critical role in many of the body’s biological processes, including hair growth. Keratin is unique because—depending on the amino acids that form it in different parts of the body—keratin can be hard like fingernails or soft and flexible like hair.

The A Team

The four most important amino acids that make up the “A team” of the hair are: cysteine, lysine, arginine and methionine. These are the amino acids necessary for the body to produce adequate keratin.

Cysteine – is a not an essential amino acid, meaning the body can produce it, rather than having to rely on getting enough of it only through dietary consumption. Keratin is made up of about a quarter of cysteine and it also assists with protecting hair follicles from oxidative stress. Food sources of this amino acid are: poultry, pork, dairy, broccoli, legumes and whole grains.

Lysine – is an essential amino acid, meaning your body does not produce it so it must be consumed. It is required for hair follicles to function properly and stimulates collagen production, another component in hair similar to keratin. Dietary sources of lysine are, fish (especially salmon and sardines), chicken, beef, pork, spirulina, nuts and legumes. Those who suffer from cold sores and various forms of herpes tend to be lysine-deficient; therefore, a lysine supplement can offer help for more than hair loss.

Arginine – is needed to produce keratin and has many other health benefits. Arginine helps to boost immunity, as well as prevent hair loss. It can also actually help mitigate the damage done to hair through coloring and bleaching. Arginine is essential for proper blood circulation to supply vital nutrients to hair follicles for more robust growth. Arginine is produced by the body but production levels can drop sharply due to illness or prolonged stress, necessitating a supplement and eating arginine-rich foods such as dairy products, oatmeal, sesame, pumpkin and sunflower seeds, soybeans, nuts, fish, chicken and beef.

Methionine – an antioxidant and the second major component of keratin, it also helps hair follicles resist oxidative stress. Methionine has been shown in studies to slow the graying of hair and hair loss. It is an essential amino acid. Methionine supplements along with foods like eggs, seeds, fish, squash and nuts can help stop hair from thinning as rapidly.

Hair loss is usually a result of a genetic alopecia, but a healthy diet rich in foods with these important amino acids and supplements can help slow hair loss and make the remaining hair fuller, stronger and healthier overall.

According to research, up to 41 percent of American adults are deficient in vitamin D. Studies show that a lack of vitamin D raises risks for osteoporosis and may affect neuromuscular control and coordination. This may explain the link between vitamin D deficiency and a higher risk for falls, especially in elderly men. In balance tests requiring stepping and leaning tasks, elderly men with low levels of vitamin D showed poor performance. While elderly people have a harder time absorbing vitamin D, eating certain foods and other healthy habits can help stabilize vitamin D levels.

Healthy Living Tips for Getting More Vitamin D

Soak up the sun for short periods. When sunlight hits the skin, the body makes its own vitamin D. Exposure to ultraviolet B rays triggers the skin to convert cholesterol to vitamin D3. During warm parts of the year, roughly 20 minutes of daily sunshine (sans sunscreen) results in about 90 percent of the vitamin D needed for the day. After 20 minutes, people should apply organic sunscreen to protect the skin from too much sunlight.

Enjoy salmon. When it comes to healthy habits for boosting vitamin D, eating fatty fish is one of the best. In fact, one salmon filet provides all the vitamin D needed for one day. Enjoy fresh steaks or filets for dinner or salmon-salad sandwiches or wraps for lunch. In addition to providing vitamin D, salmon is an excellent source of essential fatty acids and lean protein.

Drink milk. Most brands of pasteurized milk in the United States deliver good quantities of vitamin D. Whole milk contains the most vitamin D, but skim milk still offers about 20 percent of the recommended daily value. Many plant-based milk products like soy milk, almond milk and coconut milk also offer significant amounts of vitamin D, some even more than cow's milk.

Choose products fortified with vitamin D. Check labels on breakfast cereals, yogurt and orange juice at the grocery store. Many are fortified with vitamin D and other important nutrients.

Take vitamin D3 supplements. Vitamin D3 supplements offer an easy remedy for getting adequate amounts of vitamin D during the fall or winter months. To protect bones, adults should aim for 800-1000 IU of vitamin D3 per day unless otherwise specified by a health care provider.

Getting adequate amounts of vitamin D is important for bone health and good balance. Because aging affects the absorption of certain nutrients, sufficient vitamin D is especially essential to the elderly. While many studies show a link between falls and insufficient vitamin D levels, others show a correlation between falls and high-dose vitamin D supplementation. Therefore, elderly people should have vitamin D levels checked before beginning a supplementary regimen.

Getting ill while traveling is no fun, yet it happens all the time. Following these travel sickness tips could help prevent illness so you can enjoy the journey.

Airplane Germs

Airports and airplanes are petri dishes of germs from millions of travelers. Travel in the winter means more exposure to cold and flu viruses, bacteria abounds on handrails, elevator buttons and you will undoubtedly find yourself shoeless walking where many other feet have tread at the security area.

Give your immune system a boost before travel by regularly taking probiotics for optimal gut health and a stronger immune system. It is also helpful to increase your intake of vitamin C, a powerful antioxidant that has shown to help lessen susceptibility to bacteria and viruses. Also, consider vitamin D-3 supplements and zinc, known immunity boosters that can help fortified your immune system before you travel.

Wash your hands, a lot! Frequently washing your hands, especially before you eat or touch your face, is very important. Many germs and types of bacteria can live on handrails, elevator buttons, doorknobs and handles for hours. Use soap, wash for at least as long as it takes you to hum the happy birthday song under your breath; and when possible use a paper towel to open the bathroom door to exit.

If washing your hands is not an option, have a few antibacterial wipes in your carry-on to keep your hands clean.

Traveling across several time zones can leave you exhausted and cut into the enjoyment of your trip as you struggle to adjust. You can avoid the worst of jet lag by following a few simple guidelines.

The American Academy of Sleep Medicine recommends you stay on your home sleep schedule for trips lasting two or less days, regardless of the difference in time zones. This will minimize disrupting your internal sleep, bathroom, and eating schedule.

For longer trips, however, you should start slowly adjusting your schedule to the time zone you will be arriving at to start your trip or vacation. At least four days before your trip begins, shift your sleeping and eating times to match the time at your destination. Though it might be difficult, stay on the new time zone schedule as much as possible and try to go to bed when it gets dark there, not back at home.

Other things that can help are:

Opt for an overnight flight

Cut back on caffeinated foods and beverages

Drink plenty of water and other non-sugary fluids

Avoid alcohol for a few days and on the plane, it is a sleep disruptor

Light can be your friend against a jet lag foe. Exposure to bright natural light can help you stay awake and regulate natural secretions of melatonin in the brain. Exposure to light inhibits the brain from secreting melatonin, and when it becomes dark, it will trigger its release to help you fall asleep. Seek out bright light in the evening hours when traveling west and in the morning when you are east bound. Get as much sunshine as you can when you arrive at your destination to help you stay awake and adjust to a new sleep time.

Don’t DVT

DVT stands for deep vein thrombosis, which is a blood clot in a vein deep within a muscle, usually your calf or thigh. Prolonged sitting causes DVTs, like on a flight across the ocean, or several days on a train. If the clot breaks off it can travel to the lungs and cause a pulmonary embolism, which can be fatal.

Because of the danger in sitting too long, make sure you get up and move around whenever possible. Walk briskly to your gate, take the stairs, and on the plane or train be sure to get up frequently to walk to the bathroom and stretch.

Wearing compression garments can help. There are socks and even full length compression suits that can be worn underneath your clothing. The gentle pressure helps keep blood flowing and reduces the chance of developing a blood clot.

Even the healthiest adults may encounter balance issues, particularly as they grow older. While some imbalance issues may require medication, other balance problems can be cured by understanding the cause and adopting healthy habits to prevent them.

Here are some healthy living tips and advice about how to deal with seven common causes of imbalance, so you can feel a bit steadier on your feet.

1. Migraine

Some people suffer visual disturbances, flashing images, partial blindness in one eye or dizziness as part of what is known as a migraine aura. Take preventative headache medication at the first signs of a migraine to avoid it developing into a cluster migraine and try to avoid any trigger foods such as chocolate, strawberries and red wine.

2. Inflammation of the Inner Ear

The inner ear is made up of several semi-circular canals lined with hairs and nerves to sense when we turn our head or move. This is the balance control center of the body. Unfortunately the quantity of nerve cells steadily decline after the age of 55. If healthy habits are ignored, it can result in a loss of balance, vertigo, BPPV or acoustic neuroma. A knock on the head, low blood pressure or an ear infection can also affect the balance in the inner ear. Get a regular checkup with a health professional to ensure that your whole body is healthy as part of balance support.

3. Heart arrhythmia

An irregular heartbeat can cause momentary loss of balance or co-ordination. Any irregular heartbeat, such as racing, throbbing or a rapid pulse should be checked out by a medical professional to avoid more serious health issues.

4. Peripheral neuropathy

The brain relies on peripheral nerves to transmit sensory information which helps the different systems in the body to control balance. Physical injury, diabetes, repetitive stress and metabolic disorders can disrupt the nerve messages to the brain, resulting in balance problems.

5. Depression and anxiety

Lightheadedness can be brought on by panic attacks, feelings of anxiety, hyperventilation and other emotional stresses. Regular exercise and good social support can help negate these serious health issues, helping ease anxiety and reducing associated dizzy spells.

6. Standing up too quickly

Another cause of imbalance is suddenly standing or sitting up, or getting out of bed too quickly. Rapid movement can cause a drop in blood pressure, a common cause of unsteadiness.Healthy living tips for better balance include getting into the habit of rising slowly and steadily from a chair or bed.

7. Muscle weakness

Regular exercise may help improve muscle weakness. In rare instances, loss of balance and weakness may be due to medical problems such as MS, Alzheimer’s, lupus and brain tumors.

If you are suffering from momentary balance issues it makes sense to get your overall fitness checked out by a doctor regularly as one of the healthy habits to ensure your whole body is functioning well. Other commonsense healthy living tips include adopting a healthy diet and regular exercise suitable for your age and ability. Not only will this diagnose any health issues, it may also prevent balance issues in later life.

Sometimes the simplest and oldest ideas for dealing with stress management can also be the most effective. We hear a great deal about superfoods and innovative stress-busting techniques, but when it comes down to an effective diet for stress relief, there are three food staples you need.

Here’s are the best foods for stress:

Whole Grains Aid Stress Management

People who start the day with a bowl of whole grain cereal have lower cortisol levels, according to research. We know that highly refined, processed and fatty foods increase anxiety and mood swings, but whole grains can counter those feelings by providing steady energy levels, high spirits and calm nerves. These benefits come from a variety of sources found in whole grain foods including B vitamins.

Vitamin B is known to have mood-lifting properties which are part of any stress management process. A three-month trial at the Swinburne University of Technology in Australia confirmed that a diet high in B vitamins significantly lowers stress levels. Professor Con Stough reported that B vitamins found in whole grains are “integral to the synthesis of neurotransmitters critical to psychological well-being."

Good sources of B-vitamins such as thiamin, riboflavin, niacin and folic acid are:

Brown rice

Quinoa

Durum wheat

Wild rice

Barley

Wheat

Buckwheat

Millett

Oats

Fruit and Vegetables Lower Stress Hormones

Loading your plate with fruit and vegetables at every meal helps neutralize free radicals that are known to be stress-related. Green leafy vegetables such as spinach, broccoli and kale contain folate which produces dopamine, a brain neurotransmitter that is responsible for reward-motivated behavior and feelings of happiness. A study on 2,800 seniors found that those who consumed more folate had a significantly lower risk of depression.

A similar study by the University of Otago in New Zealand found that students who ate more fruit and vegetables were calmer, happier and less stressed than their counterparts. They also found that healthy eating predicted a positive mood the following day.

More specific fruit and vegetables to support stress management include blueberries. High in antioxidants and phytonutrients they also promote killer white blood cells in the body that counter stress.

De-stress with Omega-3 Fish Oil

Good old omega-3 fish oils once again come to the rescue when it comes to stress management. The fatty acids found in salmon and other oily foods contain anti-inflammatory properties. According to Lisa Cimperman from the Academy of Nutrition and Dietetics, omega-3 counteracts the anxiety hormones cortisol and adrenaline.

To put the theory to the test, a study on medical students from Oregon State University found that taking omega-3 fish oil supplements lowered anxiety levels by 20%, compared to the control group who took a placebo.

As one 3-ounce serving of cooked wild salmon contains around 2,000 mg of omega-3, it’s easy to follow the American Heart Association recommendation of two servings per week for a healthy heart and sensible stress management. For consistent daily support, consider omega-3 supplements too.

One of the common aging skin problems is light or dark brown spots called age spots. They are show up on the face, chest, shoulders and hands in both men and women; and they can affect younger people, too. They are also called liver spots and are a result of dietary deficiencies and years of exposure to the harsh rays of the sun.

Topical creams and cover-ups will temporarily disguise the unsightly spots but in order to get rid of them, or at the very least lighten them so they are less noticeable, you will need to treat them from the inside out.

Supplements

Vitamin E

Vitamin E is a power antioxidant that will help damaged skin cells repair themselves and prevent new ones from popping up. Antioxidants help your body combat cell damaging free radicals by neutralizing them. It also aids in circulation by extending the life cycle of red blood cells, important for transporting oxygen to cells for energy and keeping toxins from building up in the body. Research suggests vitamin E may also help slow down the aging process by protecting cellular membranes.

The recommended dosage for adults is 200 IU of vitamin E in d-alpha tocopherol form daily for maximum benefit.

Everyone should get plenty of vitamin C in their diet, even if they don’t have age spots. Found in abundance in citrus fruits (oranges, grapefruits), spinach and kale, it is a critical nutrient that supports good health and can help get rid of common aging skin problems like age spots, but also fine lines and wrinkles.

Vitamin C is a powerful antioxidant to rid your body of damaging free radicals. It also helps to combat the formation of new brown spots by offering protection against UVA and UVB rays. It’s like an internal broad-spectrum sunscreen.

Results are not immediate, meaning, you will need to take the vitamin C and be patient for up to a year for the dark spots to fade. In the meantime slather lots of sunscreen on your face, hands and where ever else spots have formed.

The recommended daily dosage of vitamin C supplements for adults is 2,000 milligrams per day.

When consumed, the body converts beta-carotene into vitamin A (retinol), which is essential for maintaining a healthy immune system, cell mucous membranes and skin. It is also an antioxidant to help damaged cells regenerate.

Prevention

Of course, the most effective way to treat age spots is to not let them form at all. You can help yourself avoid this common aging skin problem by adopting a healthy diet full of fresh fruits and vegetables, adding these supplements to your diet and applying sunscreen with an SPF 30 or higher to your exposed skin every day, year round.

About one million Americans report feeling chronically fatigued. Millions more report occasional but reoccurring tiredness as a health issue. Fortunately, there are natural, safe ways to relieve your fatigue symptoms and they don’t involve taking a new prescription in most cases. Simple lifestyle changes and the addition of some herbs and supplements can help naturally relieve your fatigue and give you a new lease on life.

Too Tired

Occasional fatigue is normal. A hard workout, long day at the office, a fun-filled but activity packed vacation, are all reasons you may be tired. Unfortunately many people feel tired all the time and it takes an unfortunate toll on their health. Fatigued drivers account for 20% of all car accidents. Tired kids and adults show a decrease in cognitive function making school and jobs more difficult.

You might think that being too tired all the time is a normal part of aging, but it’s not. If daily living has you dragging, it’s time to make some changes to your lifestyle.

Common Reasons for Fatigue

Sleep

It cannot be emphasized enough how important getting enough sleep is to maintaining your health, especially your energy levels. Unfortunately, most Americans do not get the minimum 6-8 hours needed every night to help the body restore itself after long, stressful days working, working out, caring for family, dealing with traffic, and the stuff of daily life.

Day after day, week after week of not getting enough shut-eye leads to fatigue and other unpleasant experiences like weight gain, cognitive decline and speeds up the aging process. Experts recommend going to bed at a reasonable hour each night and rising at the same time each day, even on weekends and vacations. Establishing a soothing nighttime ritual and sticking to it will do wonders for your fatigue symptoms.

Hormones

Hormones out of balance are a leading cause of fatigue. A trip to the doctor might be in order if your fatigue symptoms came on suddenly. This could indicate a malfunctioning thyroid or adrenal gland malfunction. Women going through menopause may have fluctuating and declining hormones, which cause sleep disturbances and fatigue. Ruling out hormonal imbalances is key to banishing fatigue.

Our bodies run on carbohydrates, but not the kind found in a doughnut. Highly refined white flour and sugar-laden foods will cause a surge in blood sugar giving you a short burst of energy, only to send you crashing and feeling tired. You know what to do: eat more complex carbohydrates like brown rice, whole grains and vegetables while consuming a lot less white flour products loaded with sugar.

You may also not be eating enough fat. Yes, fat. It is as essential to a healthy diet as carbohydrates and protein. You need to eat the right kind of fat in moderation to optimize energy levels. Nuts, avocados, olive, coconut and canola oils, eggs and organic, grass fed-beef are all great sources of healthy fats that will help relieve your fatigue symptoms.

You may be dehydrated. Many people mistake thirst for hunger, so before you reach for a candy bar to shake off that tired feeling, try drinking an eight ounce glass of good old fashioned water and see if you don’t feel better in about 10 minutes. Get in the habit of carrying around a bottle of H2O and drinking it a couple times a day.

Many menopause symptoms such as hot flashes, memory lapses, increased anxiety and reduced libido are often kept private. Dealing with them alone can be difficult, but made worse when more obvious symptoms appear, namely hair loss and/or excessive hair growth in unusual places. Hair growth during menopause, or hair loss, can be very disconcerting, but there are things you can do to minimize these hair woes.

The Hairy Truth about Menopause

Fluctuating and declining hormone levels can cause excessive hair loss; and or hair growth such as facial hair. While menopause is a natural phase of life, steps can be taken to help prevent hair loss and growth, such as lifestyle and dietary changes using natural herbs and supplements.

For Thinning Hair

There is HRT, or hormone replacement therapy, that is prescribed by your doctor and can help with hair loss. However, the known dangerous side effects are an increased risk for several types of cancer. Some women choose to avoid synthetic HRT because of the inhumane way horses are treated to obtain these hormones through pregnant mare’s urine. If you want to avoid the risks and not contribute to cruel pharmaceutical practices, then forgo HRT. Here are some natural ways to alleviate this problem.

Acceptance – While many people say, be patient, hair loss will ‘pass’, that’s much easier said than done. Yes, hair loss in normal and natural when going through menopause, and your loved ones will continue to love you, regardless of your hair. However, it can be emotionally devastating to experience hair loss or thinning hair. Take steps to help reduce and remedy the situation, seek out an experienced hair stylist for the best cut for your hair type.

Reduce Stress – Get plenty of exercise, meditate, go to yoga classes, and get enough sleep. This will benefit you in many ways beyond helping to stave off hair loss. A few milligrams of melatonin might help you fall asleep on restless nights. Investing in natural fabrics for sheets and pajamas will whisk away the sweat caused by hot flashes so you can rest easier.

Diet – As is prescribed for every condition, eating a healthy diet will help you mitigate hair loss due to fluctuating and declining hormones. Fresh fruits and vegetables should be your dietary staples with avoidance of high-fat and sugar-laden treats. B12 is linked to hair loss so choose foods that are rich in all the B vitamins like:

Spinach, mustard greens and romaine lettuce

Broccoli, beets, asparagus and turnips

Lentils, calf liver and snapper (fish)

Foods particularly high in B12 are:

Fortified cereals

Nonfat yogurt

Milk

Fish

Lamb

Fortified soy products like tofu

Supplements & Herbs

Many menopause symptoms can be relieved by taking supplements and herbs that reduce inflammation, mimic declining hormones and boost your iron levels to help keep hair healthy and strong. Try adding these supplements and herbs into your diet to promote hair growth during menopause:

B12 vitamins (all the B vitamins really)

Iron

Black cohosh – an herb that mimics estrogen in the body to help slow down hair loss due to the decline of natural estrogen production

Evening Primrose Oil, also a great source of essential fatty acids

Dealing with Unwanted Hair

How frustrating to experience thinning hair only to find it growing abundantly on your chin, around your lips, and on your chest. Cosmetically there is no shade of cover up to disguise thick, course, and dark hair cropping up on your face.

What can you do about unwanted hair growth during menopause, then? Show those stray strands no mercy! Avoid shaving, since only more stubble will grow back. Some better options are:

Epilators– there are several brands for use at home that come with different sized heads to use on the body and the face. Like waxing, these devices pull hair out by the root for longer lasting results.

Waxing – hair removed by waxing will be slower to grow back. Today’s waxing methods are less painful and most salons offer the service.

Electrolysis – choose a spa or facility with a medically trained staff and really get after unwanted hair growth. This is the most costly treatment option, but the one that is the most effective with the longest lasting results. Remember, unwanted hair growth is usually a temporary condition, so be patient.

Our immune system is a complex army of warriors with different “weapons” patrolling the body to hunt down and kill invading bacteria and viruses. Unfortunately, as we age, it does too, and becomes weaker along with muscles, eyes, and everything else. Fortunately, there are immune boosters in your refrigerator called antioxidants that can keep your disease fighting warriors stronger for longer.

Antioxidants to the Rescue

What exactly is an antioxidant? Our bodies naturally produce free radicals as a result of exposure to environmental toxins like too much sunlight, cigarette smoke, radiation and even some prescription drugs. You also produce free radicals along with inflammation in the body when you exercise, become overly stressed, and as you age. Because free radical molecules are missing an electron, they seek out and capture electrons from other molecules turning them into free radicals, a process known as oxidation.

Antioxidants generously lend molecules missing an electron one of theirs without becoming free radicals themselves, thus halting the destructive chain reaction in the body. Left unchecked free radicals disrupt DNA and cause your cells to become weaker and weaker until they die. They are tiny superhero defenders of youth and vitality.

Antioxidants for What Ails You

Our immune system cells are as susceptible to free radical damage as any other kind of cell, and we need a steady supply to stay healthy. Incorporating antioxidants into your diet helps as an immune booster and assists your immune system to produce strong B and T lymphocytes, phagocytes and neutrophils.

Several of our organs play a key role in the immune system and also need to be constantly generating strong healthy cells to replace those lost to free radicals. Make sure you ingest plenty of antioxidants to boost your immune system to help stave off disease, and even slow down the aging process.

Fortunately, it’s easy to fill up on antioxidants. They are found in many of the healthiest and delicious foods available to us in abundance. Certain antioxidants are not being produced by the body, so you need to get them from you diet. They are:

Resveratrol – found in grapes, many vegetables, dark chocolate (cocoa) and wine. It also helps lower blood pressure, improves circulation, and reduces inflammation in the body.

Carotenoids- give certain foods their bright color like tomatoes (lycopene) and carrots (beta-carotene). They are converted to vitamin A, a powerful antioxidant, in the body.

Astaxanthin – a marine carotenoid that offers protection from ultraviolet radiation. It also has been found to slow down macular degeneration, reduce your risk of Alzheimer’s disease and dementia, several types of cancer and is a powerful immune booster.

Vitamins C and E – are generous electron donors and offer a host of other health benefits.

Best Sources of Antioxidants

Healthy and delicious foods can supply most of your antioxidant needs. You might also benefit from an antioxidant supplement to make sure you get adequate amounts daily. Be sure to add to your diet:

Originally introduced to the world as a fat-soluble vitamin and later as a steroid hormone, vitamin D offers myriad health benefits to the body. Because it plays a role in over 1,000 physiological processes, it is easy to understand why vitamin D is so important as people get older. According to results from a variety of scientific studies, this potent vitamin/hormone helps encourage healthy aging in many ways.

A British study conducted in 2007 showed that vitamin D may help slow the aging process and protect the body from age-related disease. Researchers followed more than 2,000 women with ages ranging from 18 to 79 and examined their white blood cells. Measuring the length of telomeres (the capped ends of DNA strands) is a reliable way to determine if a person is aging. As people get older, telomeres become shorter and DNA becomes more unstable.

According to their vitamin D levels, the female subjects were assigned to three groups. Results showed that women with the highest vitamin D levels had longer telomeres than women with the lowest levels. Researchers concluded that by keeping telomeres longer, vitamin D may slow the aging process, and this may explain the protective effect vitamin D appears to provide from conditions like heart disease and cancer.

Another important Dutch study examining people 55 years of age and older found that low vitamin D levels were linked with an inability to perform daily tasks. Subjects were divided into two age groups and tested for activities like walking stairs, dressing and undressing, standing from a seated position, and self-care. While results showed a link between lower vitamin D levels and reduced ability to perform the activities, more research is needed to determine if low vitamin D levels actually cause disability in performance.

Additional Vitamin D Benefits

Most people know that vitamin D plays a role in the development and maintenance of healthy bones and teeth, but it offers many more benefits to the health. Vitamin D boosts immunity and helps prevent colds, flus and other types of infection. Mounting evidence suggests that vitamin D may also offer a preventative effect against Type 1 diabetes, multiple sclerosis, osteoporosis, rheumatoid arthritis and cancers of the breast, colon, esophagus, lymphatic system, ovaries and prostate.

With all of the health benefits mentioned, it makes sense to get vitamin D on a daily basis, especially for people over 50. The best source of vitamin D is the sun, and spending 10 minutes in sunshine before applying sunscreen usually provides a sufficient daily amount. People can also find vitamin D in foods like fish, eggs, dairy and nut milk, cod liver oil, and fortified cereals and juices. Vitamin D supplements work well during periods of colder weather, and health professionals recommend from 400 to 1,100 mg per day depending on age.

Want to make your daily diet as nutritious as possible? Try incorporating a few green superfoods into breakfast, lunch or dinner. Asparagus, barley grass, kale and spirulina help keep bodies in tip-top health due to an abundance of vitamins, minerals and other disease-fighting ingredients.

1. Asparagus

People looking for tasty green superfoods should start at the beginning of the alphabet with asparagus. It contains important nutrients like beta-carotene, folate, iron, manganese, selenium, and vitamins A, B6 and C. Asparagus is also a rich source of glutathione, an antioxidant that helps flush toxins and free radicals from the body. High in fiber but low in calories, asparagus makes a great food for weight loss.

2. Barley grass

The soft green shoots of the barley plant offer a host of health benefits. With more calcium than dairy milk, more iron than spinach, and more vitamin C than orange juice, barley grass rates high on the list for healthful green superfoods. Nutrients in barley grass include beta-carotene, chlorophyll, folate, magnesium, phosphorous, potassium, calcium, zinc, iron and vitamins A, B1, B2, B3, B6, C, E and K. Barley grass helps neutralize heavy metals in the bloodstream, stimulates friendly bacteria in the gut, and helps maintain pH balance in the body.

3. Kale

With only 36 calories per cup and high in fiber, kale makes sense for weight loss. In addition to containing carotenoids, flavonoids, calcium, copper, manganese, and vitamins A, C and K, kale contains isothiocyanates, chemicals that help prevent cancer by removing potential carcinogens from the body and triggering the production of tumor-suppressing proteins.

Spirulina is a type of blue-green algae that is cultivated worldwide and used as both a dietary supplement and a food. Valuable nutrients in spirulina include amino acids, beta-carotene, B-complex vitamins, vitamin E, copper, iron, manganese, selenium, zinc, and gamma linolenic acid (an essential fatty acid).

Research shows that spirulina can help curb cravings and maintain blood sugar levels, making it a good food for people with diabetes. Test tube and animal studies indicate spirulina may have allergy-fighting and immune-boosting properties as well as antiviral compounds that help fight herpes, influenza and HIV. Further studies are needed to determine if these results transfer to humans.

People looking for a little extra nutrition can never go wrong with green superfoods. Adding asparagus, barley grass, kale and spirulina to the grocery cart ensures a bevy of beneficial nutrients. Asparagus and kale taste delicious sautéed with a little olive oil, garlic, sea salt, and pepper, and barley grass and spirulina add a powerful nutritional punch to fruity or green smoothies.

When it comes to good health as we age, inflammation plays both good and bad roles. In response to injury, acute or short-term inflammation helps promote healing, but chronic or long-term inflammation can harm just about every area of the body including the skin. Conditions linked to chronic inflammation include acne, dermatitis, rosacea, rash, hives, and wrinkles. Fortunately, following a few healthy tips can help prevent the development of inflammation and protect aging skin.

A number of environmental and lifestyle factors contribute to inflammation including tobacco, alcohol, stress, sun exposure, a sedentary lifestyle, and a high-sugar diet. Engaging in healthy habits helps reduce levels of inflammation in the body and keeps aging skin looking and feeling as youthful as possible.

Healthy changes involve quitting tobacco products, cutting down on alcohol consumption, wearing sunscreen, or getting regular moderate exercise. Beneficial dietary steps include drinking plenty of water throughout the day, reducing the amount of sugar in the diet, and getting inflammation-fighting nutrients through food or dietary supplements.

Food sensitivities can also cause chronic inflammation in the body, and symptoms can include congestion, irritability, stomach pain, headache, and skin changes like hives or rash. People concerned about possible food sensitivities should consult with a health care professional for testing.

Additional Health Problems Caused by Inflammation

In addition to affecting aging skin, chronic inflammation can lead to the development of a number of other health problems as people get older. These include:

Atherosclerosis

Cancer

Diabetes

Hay fever

Heart disease

Hypertension

Periodontitis

Rheumatoid arthritis

Getting older does not mean people have to settle for premature wrinkles and age spots caused by inflammation. A number of lifestyle changes, nutrients, topical products, and dietary testing can help promote healthy skin and encourage good overall health.

The skin is the body's largest organ, so it is important to take good care of it. Knowing about free radicals and how to eliminate them can help. A free radical is an unstable oxygen molecule that is missing an electron. In the hunt for the absent electron, free radicals destroy healthy molecules and create more free radicals. A number of environmental and lifestyle factors contribute to the production of free radicals including exposure to the sun, smoking, excessive use of alcohol, a poor diet, and air pollution. Over time, excessive free radicals can cause oxidative damage leading to skin changes like acne, wrinkles and even skin cancer.

Young skin contains an abundance of antioxidants that protect it from free radicals. However, aging skin produces fewer antioxidants and becomes more susceptible to damage. Fortunately, as people age, they can prevent the production of free radicals by engaging in a number of healthy lifestyle strategies.

1. Use Sunscreen

Prolonged exposure to the sun encourages the production of free radicals. According to a study examining the effects of oxidative stress on skin cells, the use of sunscreen offers the best protection for preventing these free radicals from forming. Natural, mineral-based sunscreens provide safe, broad-spectrum protection without harsh chemicals. Remember to wear a wide-brimmed hat when out in direct sunlight. Other protection methods are long-sleeved clothes and even using an umbrella for sun protection.

2. Eat Foods High in Antioxidants

In the same study, the Slovenian research team from the University of Ljubljana also concluded "Foods rich in antioxidants and other phytochemicals such as fruits, vegetables, wine and green tea help protect against oxidative damage and free radical attack." Specific fruits and vegetables high in antioxidants include leafy greens, red grapes, citrus fruits, melons, papaya, berries, and pomegranate.

A number of vitamin and mineral supplements block the development of free radicals. These include vitamin B2, vitamin C, vitamin E, beta-carotene, coenzyme Q10, lutein, lycopene, and zinc. Protective herbal supplements include bilberry, gingko biloba, grape seed extract, and turmeric.

4. Try Skincare Products with Vitamin C or Copper

It's hard to sift through the multitude of skincare products for one that actually works, but a few added ingredients have been shown to truly benefit the skin. Vitamin C is vital to the production of collagen, the main structural protein in connective tissue. Research shows that topical application of vitamin C promotes the production of collagen and diminishes the effects of free radicals. Copper is an ingredient added to many products for aging skin. Copper peptides can help improve skin elasticity, enhance skin tone and reduce symptoms of skin conditions like rashes, eczema, and rosacea.

While environment and lifestyle can affect the skin, certain healthy strategies help keep skin changes to a minimum. People looking to enhance skin health should use sunscreen when spending more than twenty minutes outdoors. Other ways to benefit the skin include eating foods high in antioxidants, taking certain dietary supplements, and using topical skin products with vitamin C or copper.

Many people today adopt a gluten free diet due to gluten sensitivity or an autoimmune condition known as celiac disease. Until recently, celiac disease was relatively rare, but now an estimated one percent of all Americans suffer from this digestive reaction. A further one percent may have a gluten allergy or non-celiac gluten sensitivity.

A simple Alcat test on a blood sample can detect an allergy to over 450 substances. However, most people who develop gluten intolerance are already aware of the problem as they develop digestive discomfort, abdominal bloating or diarrhea after eating wheat, barley or rye grains.

Adopting a gluten free diet can quickly solve these issues, but it does create another problem – vitamin B deficiency. By avoiding bread, beer, cereals, cakes, cookies, pastas and sauces containing gluten, you can be lacking certain essential nutrients. Celiac disease also inhibits the body’s ability to absorb minerals and nutrients, so it is particularly important for sufferers to top up their gluten free diet with the following supplements.

Folic Acid (Folate)

Usually found in enriched grain products, folate is a B vitamin that is essential for producing red blood cells and new cell growth. It is particularly important for pregnant women to ensure the baby develops correctly. Those on gluten free diets can find it in spinach, kale, liver and citrus fruits as well as in supplements.

Vitamin B6

Vitamin B6, also known as pyridoxine, helps make serotonin and norepinephrine which transmit signals in the brain. Vitamin B6 is also needed to make myelin, a protein in nerve cells. Deficiency of vitamin B6 in gluten free diets can cause problems with the skin, heart, nervous and circulatory system. Mainly found in cereals, B6 is also present in smaller quantities in carrots, spinach, peas, potatoes, milk, eggs, fish and meat.

Vitamin B12

This water-soluble vitamin is stored in the liver but deficiencies due to gluten free diets can cause pernicious anemia and excessive sweating. Vitamin B12 is required for DNA synthesis and can be found naturally in protein in fish, shellfish, meat, eggs and dairy products.

B-Complex Supplements for Gluten-Free Diets

If you prefer, look for a B-complex supplement containing at least 800 mcg folic acid, 3 mg vitamin B6 and 500 mcg B12. A study of patients on gluten free diets gave them a similar B-supplement for six months. They found their homocysteine levels dropped 34%, suggesting a lower risk of cardiovascular disease and cancer. The participants also reported feeling healthier, less anxious and less moody.

You may not be able to make yourself taller, or alter your shoe size, but there are ways to improve brain function. As you age, maintaining mental acuity is increasingly important to stave off the symptoms of mental decline. Here are our top five memory improvement tips to help you keep your brain healthy!

1. Exercise

Exercise is not just good for the heart and joints; it is also essential for brain function. A study published in Neuroscience reported that regular exercise helped monkeys learn new tasks twice as quickly as the non-exercising control group. The study was performed on middle-aged and mature monkeys who were trained on treadmills for five weeks and then underwent cognitive tests using the Wisconsin General Testing Apparatus. Scientists believe that exercise can improve brain function in humans in the same way.

Exercise improves blood flow to the brain and causes nerve cells in the brain to multiply. These cells release proteins and chemicals during exercise which boost cognitive function and improve neural health.

2. Omega-3 to Improve Brain Function

Almost 60% of the brain is made up of fats including DHA, an omega-3 fatty acid which is known to support the central nervous system. DHA deficiency can cause nerve cells to become rigid and inflamed leading to reduced neurotransmission between cells. Low levels of DHA have also been associated with memory decline and Alzheimer’s disease. Taking omega-3 supplements can be one of the easiest memory improvement tips to adopt.

3. Sleep Well

Sleep allows the brain to rest and reset, so improving your sleep can improve brain function and improve mental insight. A Harvard study on sleep showed that people are 33% more likely to recall facts from memory after a good night’s sleep. Study leader Dr. Ellen Bogen concluded that “sleep does not just passively protect memories, but rather, plays an active role in memory consolidation.”

Too little sleep can also upset the circadian rhythm and may cause the brain to stop producing new cells. It seems that sleep is vital if you want to maintain and improve brain function.

4. Take Vitamin D

Vitamin D is important for increasing nerve growth in the brain. It is present in the hippocampus and cerebellum areas of the brain which are responsible for tasks such as planning, processing of new information and retaining memories. Low levels of vitamin D are linked to poor brain function, so getting plenty of vitamin D from food, sunshine or supplements is another easy memory improvement tip.

5. Use It or Lose It

It is a well known fact that an active brain in later life can significantly improve brain function. Doing puzzles, learning a skill, mastering a new language, or stimulating the mind with mnemonic techniques can all keep your brain alert and healthy as we age.

Many people are aware of the dangers of fluoridation, but are reluctant to forego the protection that fluoride gives against cavities and tooth decay. We explore a range of natural alternatives to fluoride that will not only protect your teeth but will also safeguard your overall health from the side effects caused by fluoride.

1. Coconut Oil

The most effective protection against tooth decay is regular brushing and flossing twice daily. This removes traces of food that may be broken down by bacteria in the mouth, creating the acid that rots enamel and causes cavities. If you want to do more, include regular daily use of a tongue scraper—a tool used in Ayurvedic healing medicine for years. Also try using coconut oil as a fluoride alternative to keep your teeth and gums healthy. Use it as toothpaste or swish through the teeth like a mouthwash to reduce plaque. Its antibacterial properties detour the presence of bacteria which cause tooth decay. (Oil pulling is the traditional name for this technique, again, and Ayurvedic method of oral hygiene.)

2. Neem

Neem is another amazing natural alternative to fluoride. Look for a neem-based mouthwash to help reduce plaque buildup and counter gingivitis (gum disease). Another good way to use neem is with fluoride-free toothpaste which includes neem extract.

3. Vitamin D

Taking a supplement of vitamin D is good for your general health, promoting strong bones and teeth. It’s a safe and natural alternative to fluoride.

4. Myrrh

Myrrh extract is great for promoting healthy teeth and combating bad breath; the best way to include myrrh in your dental health routine. There are several products available that are fluoride-free formulas containing herbs such as eucalyptus and peppermint which support oral health and reduce cavities.

5. Chocolate!

Clinical trials on a chocolate extract have shown it is more effective than fluoride for treating hypersensitivity due to thinning dental enamel or periodontal disease. The cacao extract was able to restore and repair enamel and dental occlusions in just seven days. This natural fluoride alternative re-mineralizes the tooth better than fluoride and without the toxic side effects.

With so many natural alternatives to fluoride, you can banish fluoride toothpastes and mouthwashes and get natural tooth protection without the risk of dangerous side effects.

Your skin reflects your lifestyle and health so natural beauty tips for face care are important. Too much sun, too little water, too much alcohol and too little sleep all take their toll on your skin. However, plying your pores with more chemicals and oily lotions can simply make the problem worse. Here are our top beauty tips for face care naturally.

Cleanse and Exfoliate

If you wear makeup, always cleanse your face at night. It allows your pores to breathe and prevents clogged pores from turning into blackheads or zits. You don’t need expensive cleansers and tonics; just pour a drop of olive oil onto a cotton pad and gently massage into the skin to loosen and remove makeup, dirt and pollution.

You should exfoliate your skin once a week to remove the dead skin cells that accumulate. Mix powdered walnut with yogurt and apply to the face in gentle circular motions. The paste will loosen and lift layers of dead skin and the antioxidants will help promote a glowing complexion that feels smooth and soft.

Watch What You Eat

You are what you eat when it comes to skincare, so healthy food means a healthier complexion. One of the best beauty tips for face care is eating fresh green vegetables rich in vitamins, minerals and antioxidants. Salmon oil supplements are excellent for moisturizing the skin from the inside out. Things to avoid are sugary and fatty foods, salt and spicy foods.

Sun Protection Always!

Even on dull days the sun’s harmful UV rays are evident, so you should always wear a moisturizer with sunscreen to avoid wrinkles, age spots and skin cancer. Choose a quality product that is labelled “noncomedogenic” so that it does not block pores and cause acne. Don’t forget the chemical-free alternatives to sunscreen: a wide-brimmed hat, long sleeved shirts, an umbrella—or sunbrella, and an all-natural moisturizer.

Hydrate Naturally

Your skin quickly shows if you are dehydrated, so drink plenty of water throughout the day. Hydrate your skin with a spritz of rose water to maintain pH balance and reduce puffy eyes in the morning. Drink a shot or two a day of organic aloe vera juice to help hydrate your skin from the inside out.

Beauty Sleep is the Best

At the end of the day, you can’t beat a restful night’s sleep, one of nature’s basic beauty tips for face care. Pale, tired skin, dark circles and baggy eyes never look attractive so ensure that you wind down each evening with a calming routine that will ensure eight hours’ undisturbed sleep every night.

By following these top beauty tips for face, eyes and skin you really can look as healthy and energetic as you feel!

Periodontal disease is much more serious than many people suspect. Periodontal issues can be either destructive or non-destructive. When plaque forms around teeth, the end result can be inflammation of tissue. In some cases, tissue can be lost, and this weakens the supporting structure for teeth.

The end result of periodontal disease can be a loss of teeth, which, in turn, has a range of its own medical and health issues. Medical studies have conclusively shown that poor oral health can lead to not just dental issues, but also a range of health issues ranging from a weakened immune system and increase in the chances of developing diseases to heart problems.

Gum disease does not have to lead to the loss of teeth. By following these 10 tips you can keep your teeth and gums much healthier!

#1: Co-enzyme Q10

Co-enzyme Q10 is extremely important not just for gum health but for overall health. Like other ingredients, such as baking soda, co-enzyme Q10 has made its way into toothpaste for its ability to help fight gum disease and assist in keeping periodontal disease at bay. Co-enzyme Q10 is available in toothpaste and pill forms.

#2: Honey and Manuka Honey

Honey has amazing all-natural healing properties. One type of honey in particular, manuka honey, is particularly effective at treating wounds of all kinds including gum inflammation. Manuka honey has been well researched and is being used to treat everything from chronic wounds to burns.

#3: Lemons

Lemons are a power anti-inflammatory and are packed with vitamin C. Try adding lemons to your tea for a one-two punch.

#4: Baking Soda

It is no accident that baking soda has made its way into toothpaste. Baking soda helps neutralize acid in your mouth and can also help remove stains.

#5: Tea Tree Oil

Tea tree oil can be found in both toothpastes and dental floss and is very effective in killing bacteria. However, it is important to remember that tea tree oil is extremely powerful, so remember to only use a limited amount.

#6: Dental Probiotics

The research is mounting that probiotics are a powerful contributor to overall good health. Dental probiotics containing lactobacillus reuteri are one way to improve your oral health via probiotics. Also, consider adding a probiotic supplement to your diet.

#7: Consume Fermented Foods

Fermented foods have been shown to improve overall health and boost oral health. Fermented foods can contain lactobacillus reuteri as well as many other immune system boosting probiotics. If you want to fight periodontal disease, then consider boosting your fermented foods. Many researchers also believe that fermented foods can help reduce the chances of developing many different types of diseases.

#8: Xylitol

Xylitol is one of the best kept secrets in oral health care. Since it works to actually stop the growth of the very bacteria responsible for cavities, xylitol has earned a special place in dental research. Xylitol mouthwashes, toothpastes, mints and even gum are widely available. Not only does xylitol help protect teeth, but it also creates a positive environment for gums and the entire mouth.

#9: Floss Every Day

Flossing is one of the easiest ways to protect your oral health. In fact, flossing regularly may even protect your heart!

#10: Brush Regularly and Change Your Toothbrush Often

The foundation of protecting your teeth and gums is to brush often. Also don’t forget to change your toothbrush every three mouths to help you keep periodontal disease at bay!

Follow these ten tips and you will enjoy greater overall oral health. You don’t have to live with gum disease or let gum disease develop. These simple tips can dramatically boost your chances of keeping your gums and teeth healthy and looking great.

More and more research is showing that the USDA food pyramid and recommended daily allowances of various vitamins and minerals is woefully inadequate. Considering this fact, and compounded by the fact that the majority of Americans are not even coming close to the recommended daily allowances, it’s no wonder Americans—both young and old—are becoming increasingly overweight and unwell.

But what if you are one of the few that eat organically grown fruits and vegetables, watch your sugar and salt intake, avoid trans-fats and hydrogenated oils, and choose free-range meats and poultry? You are doing pretty well, right? Wrong.

In an ideal world, this type of diet would meet all of your nutritional needs. Unfortunately, the harsh light of reality tells us that this is not so. Even whole foods, like fruits, vegetables, and grains, are often grown in nutrient-depleted soils, and don't have enough of the vitamins and minerals your body needs.

You could increase your produce intake even more…or you could augment your already healthy diet with a supplement product that gives you a plethora of fruits and vegetables in supplement or powder form. We should all probably do both!